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Cereal vs Wheat - In-Depth Nutrition Comparison

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The main differences between Cereal and Wheat

  • Cereal is richer in Vitamin B1, Vitamin B6, Iron, Vitamin B2, and Vitamin B3, yet Wheat is richer in Selenium, Manganese, Vitamin A, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B1 from Cereal is 489% higher.
  • Cereal contains 32 times more Vitamin B2 than Wheat. Cereal contains 3.87mg of Vitamin B2, while Wheat contains 0.121mg.

Food types used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Wheat, durum.

Infographic

Cereal vs Wheat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
2
:
6
Wheat
Contains more Iron +867.6%
Contains more Zinc +82.7%
Contains more Calcium +240%
Contains more Potassium +310.5%
Contains more Magnesium +657.9%
Contains more Copper +303.6%
Contains more Phosphorus +559.7%
Contains less Sodium -99.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1278% 3% 10% 14% 46% 208% 33% 104%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 132% 11% 39% 103% 185% 114% 218% 1%
Contains more Iron +867.6%
Contains more Zinc +82.7%
Contains more Calcium +240%
Contains more Potassium +310.5%
Contains more Magnesium +657.9%
Contains more Copper +303.6%
Contains more Phosphorus +559.7%
Contains less Sodium -99.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
8
:
4
Wheat
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1400.7%
Contains more Vitamin B2 +3098.3%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +1328.6%
Contains more Vitamin B5 +313.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 129% 168% 2% 0% 1572% 894% 556% 14% 1382% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 105% 28% 127% 57% 97% 0% 0% 33%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1400.7%
Contains more Vitamin B2 +3098.3%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B6 +1328.6%
Contains more Vitamin B5 +313.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Wheat Opinion
Calories 378kcal 339kcal Cereal
Protein 6.06g 13.68g Wheat
Fats 1.08g 2.47g Wheat
Vitamin C 38.5mg 0mg Cereal
Net carbs 85.45g 71.13g Cereal
Carbs 86.85g 71.13g Cereal
Cholesterol mg 0mg Cereal
Vitamin D IU 0IU Wheat
Iron 34.06mg 3.52mg Cereal
Calcium 10mg 34mg Wheat
Potassium 105mg 431mg Wheat
Magnesium 19mg 144mg Wheat
Sugar 10.35g g Wheat
Fiber 1.4g g Cereal
Copper 0.137mg 0.553mg Wheat
Zinc 7.6mg 4.16mg Cereal
Starch g g
Phosphorus 77mg 508mg Wheat
Sodium 795mg 2mg Wheat
Vitamin A 2792IU 0IU Cereal
Vitamin E 0.08mg mg Cereal
Vitamin D µg 0µg Wheat
Vitamin B1 6.288mg 0.419mg Cereal
Vitamin B2 3.87mg 0.121mg Cereal
Vitamin B3 29.62mg 6.738mg Cereal
Vitamin B5 0.226mg 0.935mg Wheat
Vitamin B6 5.986mg 0.419mg Cereal
Vitamin B12 µg 0µg Wheat
Vitamin K 0µg µg Cereal
Folate µg 43µg Wheat
Trans Fat g g
Saturated Fat 0.26g 0.454g Cereal
Monounsaturated Fat 0.204g 0.344g Wheat
Polyunsaturated fat 0.354g 0.978g Wheat
Tryptophan 0.066mg 0.176mg Wheat
Threonine 0.241mg 0.366mg Wheat
Isoleucine 0.26mg 0.533mg Wheat
Leucine 0.767mg 0.934mg Wheat
Lysine 0.113mg 0.303mg Wheat
Methionine 0.13mg 0.221mg Wheat
Phenylalanine 0.365mg 0.681mg Wheat
Valine 0.344mg 0.594mg Wheat
Histidine 0.162mg 0.322mg Wheat
Fructose 0.26g g Cereal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
393
Cereal
37
Wheat
Mineral Summary Score
212
Cereal
100
Wheat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
36%
Cereal
82%
Wheat
Carbohydrates
87%
Cereal
71%
Wheat
Fats
5%
Cereal
11%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 793mg)
Which food is lower in glycemic index?
Wheat
Wheat is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 0.194g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.